Nutrients in 1 kilogram of Prepared Fortified Instant Oats

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved), also known as instant oatmeal.

cooked

Macros Ratio

Protein Fat Carbs

14%

18%

68%

1 kg ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy680 kcal

23.4%

Prepared Fortified Instant Oats have 680 kcal of Energy per 1 kilogram, which is 23.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13.6 g

14%

Prepared Fortified Instant Oats have 13.6 g of Fat per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.26 g

7.06%

Prepared Fortified Instant Oats have 2.26 g of Saturated Fat per 1 kilogram, which is 7.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.5%

Prepared Fortified Instant Oats have 0.12 g of Omega 3 per 1 kilogram, which is 7.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.1 g

24%

Prepared Fortified Instant Oats have 4.11 g of Omega 6 per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Prepared Fortified Instant Oats have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate117 g

89.8%

Prepared Fortified Instant Oats have 116.7 g of Carbohydrate per 1 kilogram, which is 89.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.6 g

6.34%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Prepared Fortified Instant Oats have 4.6 g of Sugars per 1 kilogram, which is 6.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Prepared Fortified Instant Oats have 0 g of Fructose per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Prepared Fortified Instant Oats have 0 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.9 g

Prepared Fortified Instant Oats have 2.9 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17 g

44.7%

Prepared Fortified Instant Oats have 17 g of Fiber per 1 kilogram, which is 44.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein23.7 g

42.3%

Prepared Fortified Instant Oats have 23.7 g of Protein per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats

Vitamin A1300 μg

144%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 1300 μg of Vitamin A per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.6 mg

217%

Thiamine

Prepared Fortified Instant Oats have 2.6 mg of Vitamin B1 per 1 kilogram, which is 217% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.15 mg

165%

Riboflavin

Prepared Fortified Instant Oats have 2.15 mg of Vitamin B2 per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B330.3 mg

189%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 30.25 mg of Vitamin B3 per 1 kilogram, which is 189% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.17 mg

63.4%

Pantothenic acid

Prepared Fortified Instant Oats have 3.17 mg of Vitamin B5 per 1 kilogram, which is 63.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.9 mg

223%

Pyridoxine

Prepared Fortified Instant Oats have 2.9 mg of Vitamin B6 per 1 kilogram, which is 223% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9440 μg

110%

Folates and Folic Acid

Prepared Fortified Instant Oats have 440 μg of Vitamin B9 per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Prepared Fortified Instant Oats have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Prepared Fortified Instant Oats have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Prepared Fortified Instant Oats have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.7 mg

4.67%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.7 mg of Vitamin E per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4 μg

3.33%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 4 μg of Vitamin K per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium800 mg

80%

Prepared Fortified Instant Oats have 800 mg of Calcium per 1 kilogram, which is 80% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.3%

Prepared Fortified Instant Oats have 0.66 mg of Copper per 1 kilogram, which is 73.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron59.6 mg

745%

Prepared Fortified Instant Oats have 59.6 mg of Iron per 1 kilogram, which is 745% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium260 mg

62%

Prepared Fortified Instant Oats have 260 mg of Magnesium per 1 kilogram, which is 62% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.6 mg

243%

Prepared Fortified Instant Oats have 5.58 mg of Manganese per 1 kilogram, which is 243% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus770 mg

110%

Prepared Fortified Instant Oats have 770 mg of Phosphorus per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium610 mg

18%

Prepared Fortified Instant Oats have 610 mg of Potassium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium50 μg

91%

Prepared Fortified Instant Oats have 50 μg of Selenium per 1 kilogram, which is 91% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium490 mg

32.7%

Prepared Fortified Instant Oats have 490 mg of Sodium per 1 kilogram, which is 32.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.2 mg

56.4%

Prepared Fortified Instant Oats have 6.2 mg of Zinc per 1 kilogram, which is 56.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water840 g

22.7%

Prepared Fortified Instant Oats have 840.3 g of Water per 1 kilogram, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Prepared Fortified Instant Oats:

1 kilogram of Prepared Fortified Instant Oats has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B5.
It also has some Vitamin E and Vitamin K.
It has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Prepared Fortified Instant Oats:

1 kilogram of Prepared Fortified Instant Oats has outstanding amounts of Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Calcium, Copper, Magnesium, Sodium and Zinc.
It also has a good amount of Potassium.

Macronutrients in 1 kilogram of Prepared Fortified Instant Oats:

1 kilogram of Prepared Fortified Instant Oats has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6, Fiber and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 3.
This meal has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Prepared Fortified Instant Oats with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Prepared Fortified Instant Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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